It’s time to get snatched! Have you ever looked in the mirror and wished for a tiny waist, thick tights, a plump butt, and a toned upper body? Well, with these 10 core and back exercises, you can get the sexy hourglass figure you have always wanted.
Resistance training helps build muscles, and tone and sculpt your body into an hourglass figure. However, it’s not just about aesthetics. These exercises will not only make you look good, but they will also improve your overall health and make you stronger.
The following exercises will help you create a snatched waistline, improve your posture, and give you the toned and fit look you desire.
So, if you are ready to get snatched, let’s get started with these 10 core and back exercises.
Top 10 Core and Back Exercises
1. Bicycle Crunches
Get ready to pedal your way to a snatched waist! Bicycle crunches are an excellent core exercise that can help you get that tiny waist of your dreams. Not only do they work your abs, but they also strengthen your obliques, giving you more definition in your waistline.
Plus, bicycle crunches are easy to learn and can be done in the comfort of your own home. Just grab a mat, and you’re ready to go! With regular use, you will notice your waistline shrinking in no time.
2. Side Plank
Do you want to tone your waistline and eliminate your muffin top? Start with the Side Plank. This core exercise tones the oblique muscles improves posture, and helps you to strengthen the core in general. Not only does this exercise give you a sexy waistline, but it also provides other physical benefits such as improved balance and stability.
Plus, it’s incredibly easy to do, making it great for beginners who want to get started on their fitness journey.
3. Russian Twist
Ready to make your core extra strong? The Seated Russian Twist is a perfect move for achieving that tight waist and toned abs. Not only will you be looking great, but this exercise also helps improve balance and coordination. Plus, it’s a great way to work on your flexibility.
This exercise is fairly simple:
- Sit on the ground with your legs bent and feet flat on the floor.
- Hold a weight in both hands and twist from side to side.
- As you twist, remember to keep your torso steady and rotate through your hips.
- Take it slow at first, then gradually increase the speed as you become more comfortable with the movement.
- Keep your back straight and your abs tight throughout the movement.
The classic plank is a great way to sculpt your core and tighten up your waistline. While some may find it a bit boring, doing a few sets of planks can make all the difference in your fitness goals.
It’s an easy exercise that doesn’t require any equipment, just your body weight and a bit of willpower.
Not only will it help strengthen your core muscles, but planks also work your arms, legs, and back muscles as well. Planking will improve your posture, help prevent lower back pain, and sculpt your abs.
5. Plank Hip Dips
Hip dips are a great way to get your waist snatched while having a bit of fun! Not only do they work the outer hips and glutes, but they also target the core, obliques, and even lower back muscles.
Doing hip dips helps create an hourglass shape in the waist area by toning and strengthening all of those muscles.
And, with the right form and a few modifications, you can make them as intense or as gentle as you’d like.
6. Hip Thrusts
This move is often overlooked when it comes to shaping your waistline, but it should definitely not be underestimated!
Hip thrusts are one of the best exercises for strengthening the glutes and toning the core, so what better way to get a snatched waistline? These powerful hip thrusts can be done with or without weight for added resistance.
To really feel the burn and maximize the effectiveness of this exercise, start off by adding light weights to your hip thrusts, then gradually work your way up to heavier weights.
Not only will your waist get a tight, toned look, but your glutes will thank you too! So do not forget to add hip thrusts to your list of exercises that will help you to strengthen your core and back.
When you think of getting a plump butt and tiny waist, deadlifts are a must! Deadlifts are ideal for strengthening your core and back muscles, helping you achieve that tight, toned waist.
Not to mention the added bonus of looking absolutely fierce when you do them.
The benefits of deadlifts include improved posture, increased strength in your legs, back, and core muscles, and better balance and coordination. They also improve your flexibility, mobility, and stability.
When performing deadlifts, be sure to add weight gradually. This will allow your body time to adjust to the movement and avoid injury. Start with a light weight and work up to heavier weights as your strength and stability increase.
Proper form is key when it comes to deadlifts so make sure you master the technique before adding more weight.
8. Kettlebell Swings
The kettlebell swing is one of the most popular exercises to work your entire body, especially the core and back. Not only will you get the toned waist you are looking for, but the benefits of this exercise go beyond the physical.
You will also get the mental and emotional benefits of increased confidence, improved strength, and a sense of accomplishment from mastering this challenging workout.
Whether you are an experienced fitness enthusiast or just getting started, kettlebell swings can give you the results you want.
9. Bent-over Row
The bent-over rows is a compound exercise that works multiple muscles at the same time, making it a great addition to any workout routine.
How to perform the bent-over row:
- Start by standing with your feet hip-width apart, and knees slightly bent.
- Keeping your back flat, hinge forward at the hips, bend your elbows and lower your torso until it forms a 90-degree angle with the floor.
- Make sure your core is engaged for back support.
- Keep your arms close to your sides and pull the barbell towards your upper abs, squeezing your shoulder blades together at the top of the motion.
- Pause for a few seconds before lowering the barbell back to the starting position.
As you progress, you can add weight to increase the intensity of this exercise. Just ensure that your form stays consistent throughout the entire range of motion and that you maintain the proper form for each rep.
This exercise is great for working all the muscles in your back and core, so be sure to include it in your routine for a nice-toned back.
If you want a snatched waist, you gotta get them squats in! Squats are an excellent exercise to target your core and back muscles and help you work towards that defined look.
Not to mention, they will also strengthen your legs and glutes, giving you a full-body workout. And best of all, there’s no need for fancy gym equipment—all you need is your own body weight or free weights for added resistance.
So how do you squat?
Start with your feet slightly wider than shoulder-width apart, and make sure your toes are pointing out.
Keep your spine tall and chest up, then bend your knees and lower your butt until your thighs are parallel to the floor.
Make sure to keep your weight in your heels, as this will help keep your core engaged and stabilize you.
Once you’re at the bottom of the squat, drive through your heels to stand up and return to starting position.
Pro tip: When adding weight, start off light and build up gradually. As you get more comfortable with the movement, slowly increase your weight to challenge yourself and keep seeing progress. Before you know it, you will be a squat pro!
Sometimes, the journey to getting an hourglass figure can be tough, and you have to stay consistent. Here are some key points to keep in mind when embarking on this journey:
- Get creative and have fun with your workouts – love the process!
- Make sure to eat healthily and fuel your body for success.
- Create a weekly plan and track your progress.
- Don’t forget cardio to help burn fat.
- According to Mayo Clinic, you should preform resistance training two times a week to see good results.
- Don’t give up, even if you don’t get results right away.
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